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Exercise your whole body. Without getting too technical, the body loses fat by converting it into usable energy. This process is called ketosis. But then your body converts fat into energy, it loses fat from all over, not just in a specific place like your thighs. So in order to work away that thigh fat, you have to work out your entire body. If you want a full-body workout that burns a lot of calories but is relatively safe on your joints, try biking or swimming. These are recommended specifically for people suffering from arthritis or nursing a serious injury. Spin those legs or work those laps for an hour at least three times a week. Play a sport. Joining a recreational or competitive league, or merely playing with friends, can make a huge difference in burning calories. We're more motivated to participate in sports for social and competitive reasons. This means we're much more likely to play for the entire game and burn more calories than we are to give up when the workout becomes hard. Sadly, yoga and Pilates are not great at burning lots of calories, so don't rely on them exclusively. Yoga and Pilates burn about 200 calories per hour, compared to about 800 calories burned by playing competitive basketball. If you're serious about losing thigh fat, but seriously devoted to yoga, work another program into your calorie-busting routine. If you do nothing else, walk. Walking is an overlooked and underrated exercise. Depending on your weight and your pace, you can burn anywhere from 100-400 calories per hour walking. And as we all know, walking doesn't take it out of you like running, biking, or swimming does. Find a walking partner and work on burning calories together!
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Target your thighs with thigh exercise. Maybe your thighs are a little less toned than you want them to be. That's okay. In order to blast away some of that flab, do some exercises that will replace the fat with a little bit of muscle. Squats. There are tons of different squat exercises you can do, but the basic idea is this: With your legs shoulder-width apart, lower your bum down to the ground until your thighs are parallel with the ground. Balance here for a split second before pushing up. Lunges. With a 5- or 8-pound dumbbell in each hand, lunge forward with one leg and bring the opposite knee about an inch above the ground. Step back and continue with the opposite leg. Inner-thigh press. Lay down on a mat with your knees bent and the soles of your feet on the ground. Put a medium rubber ball (or a knotted beach towel) between your legs and squeeze for 30 seconds. Let go and repeat. Hip extensions. Kneel on a mat with your elbows bent down on the floor. Lift your leg up and extend it fully behind your body. Bend your left leg and draw it in so that it lightly taps the back of your right knee. Extend the left leg out again. Repeat with other leg.
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Make sure you're getting your beauty rest. With all this working out, you should feel exhausted and worn out. (That's a good sign!) The great part is that getting enough sleep can also help you lose weight. That's right: Sleeping enough can help you lose weight. When your body doesn't get enough sleep, it produces a hormone called ghrelin and lowers levels of another hormone called leptin. Leptin tells your brain when you are full, and ghrelin stimulates your appetite. In other words, when you don't get enough sleep, your body has a bigger appetite and your brain doesn't send as many signals to your body that it's full. People with sleep apnea, which causes breathing cessation for periods of time during the night, are also more likely to be overweight. If you think you have sleep apnea, it's a good idea to get it checked out by a doctor so that your sleep starts paying off — both on energy levels and on your waistline.
Part Two: Diet
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Cut out sweets from your liquid diet. They're a weakness for us all, but they make shaving off those pounds really difficult. Avoid sodas, energy drinks, juices, and the like: All have tons of sugar in them, sometimes as much as 300 calories, which can negate a whole workout. Instead of sodas and juices, stick with water. Water is healthy, plentiful, cheap, and actually tastes good. Water flushes out harmful toxins, carries nutrients to cells, and provides a moist environment for bodily tissues that need it. Doctors recommend drinking 64 ounces of fluid per day, or about 1.9 liters. Drink green tea for a great source of antioxidants and negligible calories. Green tea contains about ten times the polyphenols as most other veggies, and assists the body in protecting its cells from free radicals. Best of all, tea contains 1-2 calories per litter, which means that a simple cup of tea (unsweetened) is about as guilt-free as it gets! Drink a cup of tea or a glass of water right before you eat a meal. This will trick your body into believing it's fuller than it actually is, meaning that your cravings will be lower and you'll be inclined to eat less during a meal.
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Consider a low-carbohydrate (Atkins) diet. The theory is that overweight people eat too many carbohydrates. A diet rich in carbs causes the body to release insulin. The body controls the insulin by producing glucose (sugar), which eventually gets converted into fat. The low-carb diet structures your meals around proteins, soy-products, vegetables, fruits and nuts to avoid this. While you want to limit the amount of carbs you eat, you don't want to completely cut them out of your diet. Try to have carbs at least 20% of the time. Your body doesneed glucose in order to function, and carbs are a good source for that. Foods that are allowed as part of the low-carb diet: Unprocessed, high-protein meats, such as beef, lamb, pork, chicken, and turkey. Unprocessed, high-protein fish, such as salmon, tuna, mackerel, and trout. Low-carbohydrate vegetables and leafy greens. Full-fat, unprocessed cow, goat, or sheep's milk cheeses. Any artificial, non-sugar sweeteners, such as Splenda or Stevia. Foods that are not allowed as part of the low-carb diet: Grains. No pasta, bread, cakes, or pastries. Fruits and fruit juices. Processed foods. These usually have added sugar in them. Starchy vegetables. No potatoes, beets, or corn. Sugar or margarine.
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Consider a low-calorie diet. If you burn more calories than you take in, you'll lose weight. The low-cal diet means reducing your intake to between 1,200 and 1,500 calories per day for women. It is recommended if you want to lose no more than 2 pounds per week. It is not safe to attempt to lose more than 2 pounds per week unless under strict doctor supervision. Limit the amount of fat that you eat to between 35 and 60 grams per day. This means that fats should make up about 20% to 35% of your entire calories for the day. Aim to eat about 170 to 240 grams of complex carbohydrates like whole grains, vegetables, and fruits per day. This should make up about 45% to 65% of your entire calories for the day. Aim to eat about 55 to 95 grams of low-fat protein, which includes meat, poultry, and fish per day. This should account for about 15% to 25% of your total calorie intake for the day.
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Consider a ketogenic (keto) diet. Keto diets are like low-carb diets in that you're trying to avoid eating carbohydrates by substituting fats and proteins into your diet. The difference is that Keto diets are higher in fat and lower in protein that the Atkins diet. Why fats instead of protein? If you eat too much protein, your body turns the excess protein into glucose, which is what you were trying to avoid in carbs in the first place. On the other hand, fats have no effect on blood sugar and insulin levels. Shoot to get about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates. Limit the amount of carbs you eat to between 20 and 50 grams per day. Since being strict about how many carbs you eat is an essential part of the keto diet, it's important to understand how to count carbs correctly. Invest in a carb counter guide and study it. I hope you have enjoyed this article.
Thank You
Umar Arif
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